Can Eating Avocado Improve Health and Lower Your Risk of Diabetes?

• Research suggests that females who eat 30–38 grams of avocado per day may have a lower risk of diabetes.
• A recent study also found that eating one avocado and 1 cup of mango each day may help lower blood pressure in people with prediabetes.
• A new study found that eating fresh avocado each day may help improve your body’s blood sugar response, lower diabetes risk, and reduce cardiometabolic risks.

Avocados can provide various health benefits, including improving heart and gut health.

Recent research has examined other potential benefits of regularly adding avocados to your diet.

One 2025 study found that females who ate 30–38 grams of avocado per day may have a lower risk of diabetes than those who didn’t eat it. No significant association was shown in males, however.

Another recent study showed that eating 1 avocado and 1 cup of mango each day helped improve heart health and lower blood pressure in people with prediabetes in as little as 8 weeks.

A recent study published in Current Developments in Nutrition also found that eating fresh avocado daily may help improve blood sugar response, lower diabetes risk, and lower other cardiometabolic risk factors.

There are many ways you can add avocado to your diet and get the full spectrum of health benefits.

A 2025 study showed that a daily dose of avocado may help reduce the risk of diabetes in females.

“Given what we know about the nutritional profile of avocados — they have good unsaturated fats, a good source of fiber, and a multitude of vitamins, minerals, and phytonutrients, I’m not surprised to see these findings suggesting that eating avocados may play a role in lower diabetes risk,” registered dietitian Wendy Bazilian told Healthline in an earlier interview. Bazilian wasn’t involved in the study.

The study found that females who consumed 30–38 grams of avocado per day had a lower risk of diabetes than those who didn’t. While the study didn’t show the same association in males, experts say this may be due to lifestyle factors, such as more males in the study being smokers, or hormonal differences between males and females.

Not only can eating avocado help reduce the risk of diabetes, but you don’t have to eat a lot of it each day to reap the benefits.

A study published in February found that combining avocado and mango could improve heart health and lower blood pressure in people with prediabetes.

Karen E. Todd, a registered dietitian nutritionist at The Supplement Dietitian, told Healthline in an earlier interview that while the findings of the study are promising, it doesn’t mean that a mango-avocado combination is a magic bullet. Todd wasn’t involved in the study.

The researchers found that eating one avocado and 1 cup of mango each day may help improve heart health in as little as 8 weeks.

Participants who followed the avocado and mango diet showed improvements in flow-mediated dilation (FMD), a measure of blood vessel function. Their FMD rose to 6.7%, whereas the control group’s FMD fell to 4.6%. This indicates better vascular health among those who consume the fruit combination.

Males also saw a notable improvement in diastolic blood pressure. Those in the control group experienced an average central blood pressure increase of 5 mmHg, while males in the avocado–mango group saw a reduction of around 1.9 mmHg.

“The sample size was relatively small, with 82 participants enrolled and 68 completing the protocol,” Brett A. Sealove, MD, chair of cardiology at Hackensack Meridian Jersey Shore University Medical Center, and associate professor and vice chair of cardiology, Hackensack Meridian School of Medicine, told Healthline in an earlier interview. Sealove was not involved in the study.

“The study duration was only 8 weeks, which is brief, given that vascular and metabolic remodeling typically occurs over several months. The study was also partially controlled, as participants prepared some of their own meals, introducing variability,” Sealove noted.

Despite the limitations, the study still showed that adding more avocado and mango to your diet can help improve heart health.

A new study found that consuming avocado daily can help reduce dietary glycemic load (GL). GL is a measure of how the quality and quantity of carbohydrates in your overall diet influence the body’s blood sugar response.

“Eating an avocado a day may lower dietary glycemic load mainly because it replaces higher-carb, higher blood sugar-rising foods like white bread, crackers, or sweets with a food that has almost no sugar or starch,” said Michelle Routhenstein, preventive cardiology dietitian at EntirelyNourished. Routhenstein wasn’t involved in the study.

Diets that are lower in GL are often associated with an improved glycemic response, as well as a reduced risk of type 2 diabetes and other cardiometabolic risk factors that can be related to diabetes.

This study examined 961 adults, 73% of whom were females with an average age of 50. The participants all had an elevated waist circumference, which is a risk factor for type 2 diabetes.

Half of the participants kept to their usual diet, with a small allowance for avocado, no more than 2 per month.

The other half of the participants were assigned to make one small yet consistent dietary change — adding one large avocado to their daily diet. The participants were not required to reduce calorie or carbohydrate intake or to avoid specific foods.

After 6 months, individuals in the daily avocado group showed a significant reduction in dietary GL of nearly 14 points compared to the control group.

More research is needed, but these findings show the value of avocados as part of a healthy diet to help reduce the risk of type 2 diabetes.

“Avocados also slow down digestion, helping to lower the rise of blood sugar because of its fiber rich and unsaturated fat content. This can blunt blood sugar spikes after you eat and make you feel fuller for longer,” said Routhenstein.

“So it’s less about avocado ‘lowering blood sugar’ directly and more about it improving overall meal quality and helping you naturally eat fewer refined carbs.”